24 January 2013 – STRENGTH – Press 5’s
STRENGTH Workout of the Day
MAIN EVENT
1A) Press (5’s week)
[All numbers are based off of 90% of your 1-RM. For example, your first warm-up set is based off of 40% of 90% of your 1-RM. If you’re working off of a 185 1-RM Max, all of your set weights will be based off of 90% of 185 (which works out to 165). Your first set weight is 40% of 165, your second set weight is 50% of 165, and so on]
Set 1 – 40% x 5 Reps
Set 2 – 50% x 5
Set 3 – 60% x 3
Set 4 – 65% x 5
Set 5 – 75% x 5
Set 6 – 85% x 5+ (5 reps is your goal. Anything after 5 reps is bonus/fun. Stop 1-2 reps short of failure)
1B) Weighted (Supinated Grip) Pull-Ups 6 x 5
Find today’s 5 Rep Max
ASSISTANCE:
2A) Ring Dips 5 x 10 Reps @ 30X1
2B) Pendlay Rows 5 x 10 Reps
3A) BPA’s (Band Pull Aparts) x 100…if you used a purple band last cycle, try to upgrade to an orange or blue band
2013 01 23